Misala ya misala ndi imodzi mwa njira zabwino kwambiri zothandizira kuvulaza thupi
Kuvulala kwamaliseche kungakhale imodzi mwa njira zofunika kwambiri zothandizira pakadali pano kuvulala koopsa monga sprains ndi mavuto , kuvulala koopsa, kusokoneza ndi kuvulaza .
N'chifukwa Chiyani Mphepete mwa Mphepete mwa Madzi Imakhala Yoopsa?
Kugwiritsa ntchito madzi oundana kuvulala kofewa kungawathandize kuchepetsa kutupa ndi kutupa mwa kuchepetsa kuthamanga kwa magazi ku dera lovulala. Ice limaperekanso mpumulo wa panthaŵi yochepa pambuyo pa kuvulala koopsa kapena koopsa.
Pofuna kupeza zotsatira zabwino, nkofunika kuundana ndi chovulala pakatha maola makumi asanu ndi awiri pambuyo pa kuvulala, musanayambe kutupa.
Mankhwala omwe amathandiza kuchepetsa kutentha kwa mazira ovulalawa ndi madigiri 10 mpaka 15 kwa nthawi yochepa, mobwerezabwereza amawoneka kuti ali ndi zotsatira zabwino kwambiri.
Zowonongeka Kwambiri, Kusamba kwa Maluwa Ndikobwino Kwambiri
Kupaka mchere ndi njira yabwino kwambiri yogwiritsira ntchito ayezi kuvulaza. Kafukufuku wokhudzana ndi kugwiritsidwa ntchito kwa ayezi pa zovulala zofewa zimapitirizabe kutsata ndondomeko zotsatirazi zogwiritsa ntchito kuvulaza. Zotsatirazi zimabweretsa zotsatira zabwino zothandizira pa zovulala zambiri zamasewera.
Mmene Mungachitire Maseŵera A Ice
Njira yosavuta yopangira mazira oundana pa kuvulala ndi kuwombera madzi mu kapu ya pepala. Chotsani chikho kuti muwonetsere ayezi. Ndi thupi lovulazidwa liri pamwamba pamtima (ngati n'kotheka) kuti muchepetse kutupa, misala malo ovulalawo. Pitirizani kusuntha chisanu mu kuyenda kozungulira kwa mphindi 10; musagwire izo pamalo amodzi.
Pamene ayezi amasungunuka, phulani mbali zonse za chikho kuti mutsegule zina zonsezi.
Langizo : Choncho nthawi zonse mumakhala ndi njira yowonongeka yopangira mazirazi, sungani makapu ang'onoang'ono a pepala odzaza madzi mufiriji yanu.
Kodi Muyenera Kuchita Nthawi Ziti Nthawi Zambiri?
Kugwiritsa ntchito bwino kwambiri kwa ayezi kunapezedwa ndi kuyankhulidwa mobwerezabwereza kwa mphindi 10 panthawi.
Lolani kuti thupi lovulazidwa likhale lotentha kwa ola limodzi musanabwererenso kusamba kwa madzi. Kugwiritsira ntchito mobwerezabwereza, m'malo mopitirirabe, mazira a ayisikili amathandiza kuchepetsa kutentha kwa thupi popanda kusokoneza khungu. Amathandizanso kuti kutentha kwa khungu kumangokhala kosavuta koma kutentha kwa minofu kumakhalabe kochepa.
Kodi Muyenera Kuchita Nthawi Yaitali Motani?
Nthawi imene mumapitiriza kuyendetsa mchere umadalira kuchuluka kwa ululu ndi kutupa komwe muli nako, kuchuluka kwa kuvulala ndi zomwe mumakonda. Kawirikawiri, kubwereza mazira a 3 mpaka 5 pa tsiku m'maola oyambirira 24 mpaka 48 ndi othandiza. Pambuyo maola 48, pali umboni wochepa wosonyeza kuti kuvulaza kuvulaza kungakuthandizeni kuti mukhale ndi nthawi yochiritsa .
Chenjezo ndi Chenjezo
Kuwongolera kuvulaza kwautali kwambiri kungayambitse kuwonongeka kwa matenda ofewa, ndipo ngakhale kumayambitsa chisanu.
Kumbukirani kuti magetsi anu ndi magalimoto amachitanso zovuta pakutsata mankhwala a ayezi, kotero mukhoza kuvulazidwa kwa mphindi 30 mutatha chithandizo. Pachifukwa ichi, peŵani kugwiritsa ntchito thupi lovulala mpaka minofu yasungunuka (pafupifupi ola limodzi).
Njira Zina Zogwiritsira Ntchito
Ngati simukufuna kugwiritsa ntchito mchere wambiri, mungagwiritse ntchito thumba laling'ono la chipale chofewa.
Pogwiritsa ntchito njirazi, ngati mutakhala ndi thaulo lochepa kapena chitetezo china pakati pa khungu lanu ndi ayezi, mukhoza kuchoka pa ayezi pakutha kwa mphindi 15 panthawi imodzi. Kachilinso, samalani kuti asawononge ayezi pa khungu - nthawi zonse amasunthira kapena asagwiritse ntchito thaulo lochepa pakati pa ayezi ndi khungu.
Zotsatira:
Hubbard TJ, Denegar CR. "Kodi Cryotherapy Amapindula ndi Zotsatira Zowonongeka Kwambiri?" J Athl Train. 2004 Sep; 39 (3): 278-279.
MacAuley, DC. Chida chachitsulo: umboni ndi wabwino bwanji? International Journal of Sports Med 2001 Jul; 22 (5): 379-84